Revival strength list

Segmented clean deadlift Strength

5-5-4-4-3 @2-3min rest
Tempo 3131

4x5 Partial deadlift Strength

Pull from just above the knee
Rest 2-3min between sets

5 sets of increasing effort Workout

12 Russian KBS
- 15sec rest
30sec Hollow hold
- 15sec rest
8 Tall box jump (step down)
- 15sec rest
60sec row (must increase effort each row)
- 90sec rest

Warmup W1/D2 Workout

EMOM12
1. 5 seated box jumps (increase height each round)
2. 8 2-arm KB Hang cleans (moderate weight)
3. Row 30sec (moderate effort)

Warmup W1/D1 Workout

4 rounds
6-8 Half kneeling bottom up KB press / arm
Rest 30 sec
12 Lateral band walks
Rest 30 sec
12 Scap push ups on elbows
Rest 1min

DB bench press 3x6-8 Strength

Tempo 30X1
@60sec rest

Dual DB prone row 3x6-8 Strength

Tempo 2111
Rest 60sec between sets

Ring row 3x6-8 Strength

Tempo 2111
Rest 60sec between rounds

3 x Ring plank Workout

30-60sec unbroken
Rest 60sec between rounds

5 rounds not for time Workout

30sec wall sit
10 push ups @ Tempo 2111
30 DU
1min rest